Chocolate & banana layered strawberry & sweet potato flour protein pancakes

Good morning Saturday! I bought some sweet potato flour & sweet potato glass noodles yesterday & knew there was NO WAY I was going to pass up experimenting with the sweet potato flour as soon as I got the chance! So, enter Saturday morning.. I made some! They were delicious! I didn't intend to post the recipe but a few people have asked about them, so here goes:

(This serving was for two hungry-hungry hippos munkies by the way..!)

INGREDIENTS

5 medium sized eggs
2&1/2 scoops of vanilla whey (75g)
4 tbsp sweet potato flour
2 tbsp coconut flour
1 tsp baking powder
8 medium sized strawberries
2 medium sized bananas
6 squares of 85% dark chocolate (60g)

INSTRUCTIONS:

1. Crack the eggs in to the food processor & blend until slightly frothy.
2. Chop up the strawberries & ONE banana & add it to the food processor & blend.
3. Add the sweet potato flour & coconut flour & blend until fairly smooth - small lumps are fine.
4. Add the vanilla whey & baking powder to the eggs & blend.

5. Heat the pan to a VERY low heat & add just under a level teaspoon of ghee or coconut oil or desired oil.
6. When the ghee has melted move it around the pan to distribute the liquid evenly, allow the pan to get a little hotter before adding the pancake mixture.
7. Pour desired amount of pancake mixture in to the pan, I poured roughly 4 tbsp of pancake mixture.
8. Leave to cook until bubbles form on the surface, then carefully flip the pancake (it shouldn't fall apart).
9. Leave to cook for a further 20-30 seconds then transfer to a plate to cool.
10. Place a square of chocolate on the first pancake (it will melt).
11. Rinse & repeat steps 5-9.
12. Thinly slice some of the banana on the second pancake.
13. Rinse & repeat steps 5-9.
14. Alternate steps 10 & 12 (chocolate, banana, chocolate, banana, then chocolate on the last layer etc).
15. Continue to repeat steps 5-9 until all the pancake mixture has been used.

Enjoy munkies! :)

Green tea quinoa protein pancakes

Good morning munkies! It's Wednesday morning (yes I know it's now Saturday! Hahaa!) & I'm pretty sore from yesterday's bursts of upper body strength-endurance work & right foot is still sporting a lovely little blister from my 5k barefoot run yesterday.. bah, nevertheless it's my rest day & what better way to start my day than some genmai-cha (brown rice green tea yuuummmm) & some experimental green tea quinoa pancakes?!!! So here's how it went down:

INGREDIENTS:

2 medium sized eggs
4 tbsp cooked quinoa
1 tbsp coconut flour
4 tbsp apple sauce
1 scoop vanilla whey (30g)
1 tsp green tea powder
1/2 tsp baking powder
(You could add some green food colouring if you'd like them greener..)

INSTRUCTIONS:

1. Crack the eggs in to the food processor & blend until slightly frothy.
2. Add the apple sauce, quinoa & coconut flour & blend until fairly smooth - small lumps are fine.
3. Add the vanilla whey, green tea powder & baking powder to the eggs & blend.

4. Heat the pan to a VERY low heat & add just under a level teaspoon of ghee or coconut oil or desired oil.
5. When the ghee has melted move it around the pan to distribute the liquid evenly, allow the pan to get a little hotter before adding the pancake mixture.
6. Pour desired amount of pancake mixture in to the pan, I poured roughly 4 tbsp of pancake mixture.
7. Leave to cook until bubbles form on the surface, then carefully flip the pancake (it shouldn't fall apart).
8. Leave to cook for a further 20-30 seconds then transfer to a plate to cool.
9. Rinse & repeat steps 4-9.

Optional:
I mixed 3 tbsp chestnut purée, 1 tbsp cream cheese, 1 tsp green tea powder, 2 tbsp vanilla whey, 2 tbsp Koko milk alternative & a sprinkle of cinnamon together & smothered that in between the pancake layers. But you can leave them plain or put whatever you would like in between each pancake i.e - yoghurt, fruit etc. I then sprinkled the top layer with dried apple. Yum.

Enjoy munkies! :)

Apple & chai overnight oats

Overnight oaaaats.. what can I say? Well,
1. I'm SUPER excited to be incorporating oats (gluten free!) back in to my belly after a very long break. SO far, it's going well - I'm not feeling lethargic or sleepy - awesome!
2. This recipe is great for those busy in the morning as you make it the night before - delicious oaty goodness ready, waiting for you in the fridge.
3. What an awesome way of using a jar & a productive few minutes before bed.
4. There are sooo many combinations it's unreeeal.
5. They are DELICIOUS FULL STOP.
This recipe is vegan friendly, dairy free, refined sugar free, wheat free & gluten free.

INGREDIENTS:

1/2 cup gluten free oats (or regular oats)
3/4 cup Koko milk alternative (or milk or any other milk alternative)
1/4 cup boiling water
1 chai tea bag
2 tbsp apple sauce
1/2 a medium sized apple grated
2 tbsp chia seeds
1/2 tsp cinnamon
1 tsp vanilla essence

Optional toppings:
Sultanas
Coconut flakes
Pumpkin seeds
Sunflower seeds

A few notes about this recipe:
You'll need a jar (this just makes it more fun, but any container would do I'm sure). If you do not like chai tea, you could omit the tea bag & use 1 cup of milk alternative instead. To make these 'protein overnight oats', just add 1 scoop of whey - here's a recipe for Chocolate nut protein overnight oats. Another thing, if you don't have applesauce, make it yourself! I did! Just peel an apple & chop it up, steam it until soft, & mash to make a purée. One medium sized apple makes roughly 4 tablespoons of applesauce. & LASTLY, chia seeds are ESSENTIAL in this recipe, if you don't have any it won't work nearly half as well.. so go & buy some! Hehee. Hope that helps!

INSTRUCTIONS:

1. Pour the boiling water in to a cup over the chai tea bag & allow to brew for 3-5 minutes.
2. When the tea is brewed take the chai tea bag & put it in the cup of Koko milk.
3. Pour the oats, chia seeds, applesauce, grated apple & cinnamon in to the jar & stir to combine.
4. Take the chai tea bag out of the Koko milk & dispose of the tea bag.
5. Pour the Koko milk, chai tea & vanilla essence in to the jar & stir.
6. Transfer the jar to the fridge & leave overnight.
7. In the morning give it a stir & add any toppings you'd like!

Enjoy munkies! :)

Chocolate nut protein overnight oats

Overnight proteeein oaaaats. A perfect portable & easy peasy post workout food! Recently I've been addicted to these post sprinting.. you'll often catch me sitting somewhere on the track nomming my overnight oats out of jar around 11am a few days a week. It's just so damn convenient & hassle free, I'm really loving them at the moment!

INGREDIENTS:

1 scoop of chocolate nut whey (30g) (chocolate whey or any other whey would do too)
1/3 cup gluten free oats (or regular oats)
1 cup Koko milk alternative (or any other milk alternative, or milk)
2 tbsp chia seeds
1 tsp cocoa powder

Optional toppings:
Crushed nuts
Sunflower seeds
Coconut flakes
Chopped dates
70% dark chocolate chips

A few notes about this recipe:
You'll need a jar (this just makes it more fun, but any container would do I'm sure). Chia seeds are ESSENTIAL in this recipe, if you don't have any it won't work nearly half as well.. so as suggested in my previous overnight oats post, go & buy some! *wink wink*

INSTRUCTIONS:

1. Pour the oats, chia seeds, cocoa & chocolate nut whey in to the jar & stir to combine.
2. Pour the Koko milk in to the jar & stir.
3. Transfer the jar to the fridge & leave overnight.
4. In the morning give it a stir & add any toppings you'd like!

Enjoy munkies! :)

Date filled apple & pear protein pancakes

It's Saaatuuuurdaaaaay! & the sun is out - shining gloriously!! I planned to lift today (Saturday is usually one of my lifting days) but how can I resist the wonderful sun & its blue skies today? I can't. SO, tomorrow it is.. the luxury of having a power rack in your living room, hehee. On to the pancakes.. date filled.. oh my goodness. Seriously delicious! I can't believe this was the first time I've ever 'filled' a pancake?! Crazy! Plus it was super easy. Yay! Here's how I did it:

(By the way this serving is for 2 hungry munkies - for a single munkey sized serving just half the ingredients)

INGREDIENTS:

For the pancakes:
5 medium eggs
1 medium sized pear
1 medium sized apple
2 tbsp gluten free oats (you could definitely substitute this for coconut flour if you don't have any or don't want to use it)
3 tbsp coconut flour
2 scoops of cookies & cream whey (60g total) (you can use any flavour whey)
1 tsp baking powder
Sprinkle of cinnamon

For the date paste:
4 medjool dates
Boiling water
1 tbsp coconut flour

Ghee, coconut oil or any other oil for frying

Optional toppings:
Desiccated coconut
Dark chocolate chips 70%+

INSTRUCTIONS:

1. Soak the dates in boiling water for at least 10 minutes.
2. Peel & chop up the apple & pear in to small chunks.
3. Put the chopped up apple & pear in the steamer & steam until soft.
4. When the dates are soaked enough take them out & transfer to a bowl (DON'T THROW AWAY THE WATER JUST YET!)
5. Mash the dates & 4 tablespoons of the water they were soaking in with a fork.
6. Add 1 tablespoon of coconut flour & mix until all is combined.
7. Set aside the date mixture.

8. Crack the eggs in to the food processor & blend until slightly frothy.
9. Add the apple & pear & blend until fairly smooth - small lumps are fine.
10. Add the oat flour, coconut flour, cinnamon, whey & baking powder to the eggs & blend.
11. Heat the pan to a VERY low heat & add just under a level teaspoon of ghee or coconut oil or desired oil.
12. When the ghee has melted move it around the pan to distribute the liquid evenly, allow the pan to get a little hotter before adding the pancake mixture.
13. Pour a small amount of pancake mixture in to the pan & spread to make a thin pancake.
14. Take a heaped teaspoon of the date mixture & place it in the middle of the pancake.
15. Spread the date mixture with your fingers & the spoon so that the mixture is flatter.
16. Pour 2 tablespoons of pancake mixture over the date mixture on the pancake & spread evenly.
17. Leave to cook until bubbles form on the surface, then carefully flip the pancake (it shouldn't fall apart).
18. Leave to cook for a further 20-30 seconds then transfer to a plate to cool.
19. Rinse & repeat steps 11-19.

Enjoy munkies! :)